Artificial sugar (or, as it has
become recently known, ‘the new tobacco’), is an unnecessary and
addictive source of empty calories with fat-promoting effects. When
we consume an excess of sugar and refined flours this can cause
blood sugar levels in the blood to increase. The body does not like
anything that is different from its optimum composition, and as a
result when there is an increase in blood sugar the body releases
the “fat storage” hormone, insulin. When insulin has secreted this
acts to convert free glucose in the blood to glycogen which can be
stored in the liver- decreasing blood sugar levels back to
normal. Most people look to cut all fat out of their
diets when trying to lose weight, however, eating a diet rich in
healthy fats ( fish, meat, seeds, nuts, olive oil, avocados etc.)
will not only leave you feeling fuller, but make food taste better
and provides the fuel our bodies need to burn calories. So cut the
sugar- and not the fat!

DON'T
SKIP MEALS

…or skimp on them either.
Hunger is the downfall to all diets, and a successful
weight-loss plan will promote regular, planned meals throughout the
day. Our metabolism is like a muscle, it needs to be used to
function at its best and therefore skipping meals could actually be
sabotaging your weight-loss efforts, as well as making you more
susceptible to overeating later on.

EAT
CLEAN

The average person’s diet is
overloaded with chemicals, preservatives, toxins, artificial
sweeteners and food colouring. By removing all refined and
processed food in favour of natural, organic produce, we cut out
all that hidden sugar and hyper-rewarding artificial chemicals that
make us crave junk food and refined ‘simple’
carbohydrates.

MODERATE
YOUR ALCOHOL

It's a huge
factor and one which many people ignore, thinking that alcohol
doesn't count. Not only does is contain a plentiful amount of
calories, but alcohol prevents your body from burning
fat. Your will power is also likely
to be reduced making it a lot easier to get that burger and chips
when you are drunk. Try and moderate your alcohol intake during the
week. Going "dry" from Sunday night to Friday afternoon is always a
good starter.

KEEP IT
BALANCED

A healthy diet
is a balanced diet, and in order to shift the bulge you’ll need to
give your body what it wants. So, instead of counting calories or
cutting out whole food groups, focus on nutrient balance – making
sure each meal you eat contains a good source of carbs, protein and
fat. By ensuring each of the major food groups are represented in
your diet plan, your body will receive all the energy and nutrients
it needs to function properly and be at its
best.

SWAP SALT
FOR SPICE

Many of us have
too much salt in our diets and given the out-of-control levels of
sodium in many processed foods, it can be difficult to stay within
the recommended guidelines. However, salt is a big cause of weight
gain and can also cause us to feel hungrier and thirstier, thereby
eating and drinking even more. While a certain amount of sodium is
essential for good health (around 1-3 tsp a day, depending on level
of activity), try balancing out your salt intake with other
seasonings such as herbs and spices. Capsaicin, an ingredient found
in hot chilli peppers, is particularly good for adding flavour
while aiding weight loss as it is believed to temporarily increase
a person’s metabolic rate and curb appetite at the same
time.

REST
UP

It’s no
surprise that the percentage of people who are sleep-deprived is
nearly identical to the percentage of people who are overweight.
Sleep controls our diet and there is a wealth of research to prove
that sleeping for less than seven hours a night can reduce, and
even undo, all the benefits and hard work of dieting. Lack of sleep
will not only reduce your energy (causing you to turn to food for
sustenance), but can actually exhaust your fat cells
too. According to researchers at the University of
Chicago, this ‘metabolic grogginess’ can cause our bodies to become
up to 30% less sensitive to insulin, which will, in turn, lead to
higher amounts of stored fat.

BE
ACTIVE

Physical activity
is an important component in any diet programme as without it, only
a portion of your weight-loss will be from fat. Losing weight
through diet alone will strip your body of its muscle and bone
density, experts suggest weight-loss is best achieved through 75%
diet, 25% exercise. Physical activity is also often cited as one of
the most important factors in maintaining a healthy weight, with
all the additional benefits of reducing blood pressure,
strengthening your cardiovascular system, improving your mood and
helping prevent the insidious loss of bone known as
osteoporosis.

MAKE IT
PERMANENT

An effective
weight-loss plan requires realistic goals and permanent, long-term
commitment. The changes you are making to your diet should,
therefore, be matched with changes to your lifestyle too, adapting
your habits to an eating and exercise plan that you know you can
live with once the initial buzz has passed. While rapid and
dramatic weight loss can be extremely rewarding, a slow and steady
approach to weight loss is a far healthier way to go, and far more
likely to shave off the weight for good.

BE HONEST WITH
YOURSELF

Just because
no-one saw you eat that chocolate bar it doesn't mean to say that
you didn't eat it. Just be honest with yourself. Don't be one that
get's frustrated by the fact that you aren't losing weight, well
you know full well that you haven't been eating well, but have
chosen to ignore it. Ignorance isn't always bliss it would
seem.